Fermented Beetroots
Making a batch of raw lacto-fermented beetroot is a super easy way to get more good gut bacteria and additional vitamins, nutrients and enzymes into your body. Full process from start to finish in 5-7 days depending on seasonal temperatures.
Fermenting beetroots with a starter culture:
Cheap thermometer
Beetroot, 1kg or enough to fill to 3/4 level of your jars
Natural sea salt
Existing ferment as a starter culture (sauerkraut juice or other vegetable ferment juice is perfect for this)
1 x 1ltr or 2 x 500ml large wide mouth screw top jars
Large bowl
Glass measuring jug, 500 mls
2 x steel spoons
2-3 peeled garlic cloves for flavour (optional)
Filtered or spring water with chlorine removed (1 ltr should be ample)
PREPARATION:
STARTING THE FERMENTATION: Pour 500mls of filtered water into your jug, add 2 tablespoons sea salt, stir, stand for 10 minutes to dissolve, creating a fermenting brine. Spoon the beetroot pieces into your fermenting jars, shake to fill the gaps, press down with a spoon, and fill to about 3/4 full. Add 30mls of starter culture per 500 mls jar (or 60mls starter to a 1tr jar). Add in your 'weights' and press down. Top up the jar with filtered water to totally immerse the beetroot, leaving at least an inch of air at the top of the jar. Screw the lid on loosely. Place in a warm shady place (away from direct sunlight) at a temperature of 18-23 °C for approximately 3 days until the solution is bubbling well (cooler temperatures slow down the process). When there is good layer of bubbles on the top, place in a cold cellar or the fridge to continue fermenting at a slower pace. Then leave for a further 3-4 days to gain a light fermentation flavour.
Best practice tips:
You can use these highly nutritious fermented beets to create delicious hummus and dips or add them to salads, lunches or as a side vegetable at dinner times. You will be optimizing the nutrient bio-availability and digestibility. Your gut, digestion and friendly gut bugs will benefit greatly from this preparation method.
Fermenting beetroots with a starter culture:
Cheap thermometer
Beetroot, 1kg or enough to fill to 3/4 level of your jars
Natural sea salt
Existing ferment as a starter culture (sauerkraut juice or other vegetable ferment juice is perfect for this)
1 x 1ltr or 2 x 500ml large wide mouth screw top jars
Large bowl
Glass measuring jug, 500 mls
2 x steel spoons
2-3 peeled garlic cloves for flavour (optional)
Filtered or spring water with chlorine removed (1 ltr should be ample)
PREPARATION:
- Pre-heat oven to 100 °C and place your fermenting jars carefully into the oven for 30 minutes (this sanitises them). Then leave to cool for 30+ minutes.
- Boil some filtered water in your kettle and rinse your bowl, jug, spoons in freshly boiled water.
- Wash your hands thoroughly, and keep a clean towel or paper towels at hand during the whole process.
- Peel and chop the beetroot into thin slices and/or thin sticks, then lightly rinse in a bowl of salted water.
- *Cut a very thick stick of beetroot or carrot the diameter of your jar, to wedge into the top and use as a 'weight'.
STARTING THE FERMENTATION: Pour 500mls of filtered water into your jug, add 2 tablespoons sea salt, stir, stand for 10 minutes to dissolve, creating a fermenting brine. Spoon the beetroot pieces into your fermenting jars, shake to fill the gaps, press down with a spoon, and fill to about 3/4 full. Add 30mls of starter culture per 500 mls jar (or 60mls starter to a 1tr jar). Add in your 'weights' and press down. Top up the jar with filtered water to totally immerse the beetroot, leaving at least an inch of air at the top of the jar. Screw the lid on loosely. Place in a warm shady place (away from direct sunlight) at a temperature of 18-23 °C for approximately 3 days until the solution is bubbling well (cooler temperatures slow down the process). When there is good layer of bubbles on the top, place in a cold cellar or the fridge to continue fermenting at a slower pace. Then leave for a further 3-4 days to gain a light fermentation flavour.
Best practice tips:
- I recommend running your spoon under some boiled water from the kettle before dipping it in to taste-test, and DON'T DOUBLE DIP YOUR SPOON!
- Fermentation jars may may be left sealed in the fridge (or a cold cellar) for a few weeks for a stronger flavour.
- Once you have started dipping spoons into the jar to serve them up, I recommend you eat them within 7 days.
You can use these highly nutritious fermented beets to create delicious hummus and dips or add them to salads, lunches or as a side vegetable at dinner times. You will be optimizing the nutrient bio-availability and digestibility. Your gut, digestion and friendly gut bugs will benefit greatly from this preparation method.
